Proper Nutrition and Eating

Pre-workout nutrition is the real deal by strategically eating prior to your weightlifting workout you can optimize your performance. Bodybuilding workouts are typically of high intensity and require a significant amount of time out of the day to train. Failing to eat before your workouts can lead to fatigue, but eating right before your lifting session can leave you working out with a full stomach. Any high quality protein source will work here. Whey protein is ideal because it’s light on the stomach and is high in branched-chain amino acid content, but if you prefer chicken, fish or red meat that’s fine too. As for carbohydrates, a minimum of 20-30 grams from any basic source is acceptable. Fruit, pasta, oatmeal, rice and others, it depends upon to you.

Suggested meals for your pre-workout nutrition:
Oats

• 1/2 cup oats
• 1 small banana
• 1 scoop whey protein powder

Energy Rice Cakes

• 2 wholemeal rice cakes
• Peanut butter or Nutella spread

Pre-Workout Yoghurt

• 1/2 cup low fat Greek yoghurt
• Small handful of blueberries/raspberries

Protein Power Shake

• 1 scoop whey protein
• 1/2 cup rolled oats
• 1 banana or handful of assorted berries

Water is very important to keep yourself hydrated during workout. Drink 0.5 to a liter of water few hours in advance before workout. Water will ensure your body is getting enough oxygen supply and easy blood circulation to meet and recover from the exercise stress. You should always pay attention to how your body adapts to the changes in your diet. For best results you need to adjust both your pre-workout nutrition meal and your workout exercises. Fruits contain a lot of water which assist in exercise hydration, and digest quickly and easily while providing immediate energy. You’ll be all set for your intense basketball match, run, or the weight training session with your partner or friends.

No doubt a meal can be of any size. However not all of us need tons of calories therefore it is necessary to plan the meal according to when you will be working out. The lesser time you have the less should be your meal. For a large meal it is necessary that you eat 2-3 hours before the workout. Eat a small meal a couple of hours before and if snacking then an hour before workout. The calories you intake should also be compensated with care. Eat half the calories you intent to burn during workout. For instance, if you will be burning 500 calories in workout better you eat 250 calories a couple of hours before. Replenish your body not only with protein, but with carbohydrates and essential fats as they all work harmoniously to get the body rested, recovered and ready to workout again in the near future. Since carbohydrates are the primary fuel source used up during exercise, it becomes extremely important to consume carbohydrates after a workout of any type to replenish fuel stores and other nutrients lost or eliminated during exercise.